Foods to Eat When You Adhere to Low FODMAP Diet

If you could describe food philosophy of the 21^st century it would be, “you are what you eat”. It seems that now, more than ever, people are focused on improving their health through their diet. Many new diet plans are emerging that embody this philosophy and try to improve the quality of your life by changing your eating habits. The FODMAP diet is one such diet.

FODMAP is an acronym for ‘fermentable oligo-,di-mono-saccharides and polyols’, which are short chain carbs that are difficult to digest. They tend to avoid being absorbed into your bloodstream and instead make it to the very end of your intestine where the majority of your gut bacteria is located. Once the carbs make it to this bacteria, they are broken down into fuel which produces hydrogen gas. This gas can cause stomach and digestive problems in people with sensitive constitutions.

If you are a person with such a sensitive constitution, then chances are you need to switch to a low FODMAP diet. This is especially true for people who are suffering from IBD or are constantly gassy.

Low – FODMAP Foods

It is not too difficult to pick up a low FODMAP diet; you just have to stick to a few certain guidelines:

High – FODMAP Foods to Avoid

• Fruits
  Apples, apricots, blackberries, canned fruit, dates, pears, watermelon
• Sweeteners
  Fructose, honey, corn syrup, sorbitol
• Dairy products
  Milk, ice cream, sour cream, cheese, whey protein
• Veggies
  Artichokes, asparagus, broccoli, beetroot, Brussels sprouts
• Legumes
  Beans, lentils, chickpeas, kidney beans, baked beans, soybeans
• Wheat
  Bread, pasta, cereals, tortillas, crackers
• Other Grains
  Rye and barley

FODMAP Low Foods to Enjoy

• Meats, fish and eggs
  Generally meat is great unless they have added high-FODMAP ingredients
• All fats and oils
• Majority of herbs and spices
• Nuts and seeds
  Almonds, peanuts, pine nuts, cashews (not pistachios)
• Fruits
  Bananas, cantaloupe, grapefruit, kiwi, grapes, lemons, oranges
• Sweeteners
  Maple syrup, molasses
• Grains
  Corn, rice, oats, quinoa
• Beverages
  Water, tea, coffee